HealthyEats

Eggs Are Awesome

Now that the cholesterol recommendation has been dropped from the Dietary Guidelines for Americans, eggs are back on the menu! Find out what’s so special about eggs and why you should never toss out that golden yolk.

Don’t Be Afraid

Many people have shied away from eating eggs. However, Kathleen Zelman, MPH, R.D., a health professional advisor to the Egg Nutrition Center, says, “Eggs are super-nutritious, affordable, adaptable to dishes from sweet to savory, and delicious. For only 70 calories and roughly 22 cents, one large egg provides 14 essential nutrients, including many shortfall nutrients, [is] a great source of high-quality protein and [is] included in all three healthy dietary patterns recommended by the 2015 Dietary Guidelines for Americans.”

Egg Recommendations

The American Heart Association recommends a maximum of 1 egg per day, which can count toward your daily quota for lean proteins. However, this recommendation was released before the cholesterol guidelines were removed from the 2015 Dietary Guidelines.

Zelman says, “There are numerous studies that show people can eat up to two eggs a day without any problems for most healthy people. What is more important than any single food is the overall diet. Enjoy up to two eggs a day in a diet that includes lots of other healthy foods, such as fruits, vegetables, whole grains, nuts, beans, low-fat dairy, seafood, poultry and lean meat.”

What About the Yolk?

Many folks toss the nutrient-packed yolk, which is a big mistake. The yolk contains almost half the protein of the entire egg. It also contains only 1.5 grams of saturated fat, which is the kind of fat shown to increase blood cholesterol. However, the small amount of saturated fat found in the yolk can absolutely fit into the daily recommendations for saturated fat.

Besides a small amount of saturated fat, eggs contain a tremendous amount of nutrients, including vitamins A and D, which are mostly found in the yolk. The yolks also contain the antioxidant lutein, which helps promote healthy eyes and skin. You’ll also find Omega-3 fats, which can help promote a healthy heart.

Toby Amidor, MS, RD, CDN, is a registered dietitian and consultant who specializes in food safety and culinary nutrition. She is the author of The Greek Yogurt Kitchen: More Than 130 Delicious, Healthy Recipes for Every Meal of the Day.

Eggs are budget-friendly and a delicious meatless alternative for protein. If you're worried about cholesterol, don't -- according to the American Heart Association, an egg a day is a-okay. Try our five favorite healthy egg recipes.